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Some examples would be super!

This is my current routine. I do 5x5 for all exercises.

Mon-heavy on deads and rows, warmup on bench, and squat.

Wed-Heavy on bench and overhead press, warmup on deads and squat.

Fri-heavy on squats and chins, warmup on deads and bench.

TIA!

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you could keep the weight the same...and do 3 x 5, or 2 x 5...for everything....or do 3 x 5 for the main exercises....and no accessories...

or you could not do anything for a week.

or.


or.


or.

or.

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Deloading programme? Just take 2 weeks off. Thats the best deloading programme there is.

^^No it isn't.

You reduce volume, not elminate it.

Silly question, but how does reducing the volume deload you? The weight is the main factor on achiving the biggest hypertrophy. If you dont decrease weights, the "deloading" wont have much to no effect at all.

The main purpose of a deload is to disspiate accumulated fatigue.

To put it simplisticly, higher reps collect more fatigue and this fatigue dissipates more slowly.

I agree weight is a very big factor in hypertrophy, buts its far from being the only one. Weight (intensity) is inversely proportional to volume. As intensity rises volume must lower and vice versa. Dropping volume allows for higher intensity, allowing fatigue to dissipate while maintaining weight on the bar.

Deloading is not the same as unloading. Its not related to reducing intensity.

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Of course, if you are using muscle failure, your volume has to be reduced. But as MF is unnecessary, the volume can be kept high, no matter how intense your training will get.

Its not muscle failure. Its fatigue. Failure is not needed for fatigue to occur.

Your last statement makes absolutley no sense. Volume cannot be kept high no matter how intense your training gets.

Intensity is the %1RM you are lifting with. You can't say that you can lift more for 8 reps than you can for 2.

A deload is a reduction in volume at a constant or near constant intensity. If weight is an important factor in hypertrophy, why would you sacrifice it?

If intensity is important and lower rep ranges dissipate fatigue faster than higher reps, we obviously want to keep intensity since it is synonymous with low reps.

What's left to cut? Volume. SO we cut volume and leave intensity and this allows you to dissipate fatigue in the presence of resisitance training.

Very few trainees will need to cut intensity during a deload. Kane and Pity are right on right on the money as usual.

Anything is subject to individual experiments and results but a volume cut is gonna generally do the trick for most trainess with only a few extremely advanced individuals needing to serious dial back intensity.

For sure with the the median intensity leve of a typical 5x5, then a volume cut-back is all that is needed. The 5x5 is the easiest thing in the world to plan a deload from. Just subtract around 40 percnet from the overall volume..for starters.

Taking two weeks off is NOT delading it is DETRAINING. BIG difference. But that time you WILL begin to see the first manifestations of strenght loss and you may even drop off in terms of endurance, etc..

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

@ Kane: Yes I can say that I can lift more for 8 reps than for 2 if I don't do the reps at a stretch. Volume can be kept high doesnt mean you can increase it as high as you want. If you avoid MF and have enough time, you can almost(!) do any volume. The volume people know from usual training systems will never reach the volume you can reach by clustering. It can leave fatigue absolutely unconsidered.

@ EricT: Yes, I actually mistook deloading for deconditioning.